High protein diets typically call for about 30% of your daily caloric intake from protein. Depending on the diet the other 70% of your calories may come from primarily carbohydrates, fats, or a combination of the two.
There are three main benefits to having a high protein intake:
1. Supplies the amino acids your body needs to build muscle.
Since muscle is made up largely of protein, it makes sense that you need protein to build additional muscle. As the muscle fibers tear during weight lifting or other exercise, the body must repair these torn fibers with the amino acids which make-up protein. By repairing these muscle fibers you not only build bigger and stronger muscle, but also increase your metabolic rate, which helps to keep off fat.
2. The calories in protein replace calories from other sources.
A meal high in protein tends to make you feel full faster and for longer after the meal than a meal of primarily carbohydrates. This prevents you from eating as many calories as you normally would if you were consuming a lower protein diet without feeling hungry.
3. Protein takes more energy to digest and convert to energy than carbs or fats.
Converting 1 gram of protein to energy that your body can use requires a lot of energy in itself. This is known as the “Thermic Effect." The Thermic Effect is much higher for protein than it is for either fat or carbs. So when we consume 100 calories from protein the net result is actually much less than that.
Summary
High protein diets are safe for nearly everyone, except those with kidney or liver problems, or those with gout. If you are unsure of the safety of high protein diets for your particular situation, check with your doctor before making any dietary changes.
Keep in mind that high-protein diets are not magical, but they do offer some distinct benefits over low-protein diets. High protein diets typically call for around 30% of your caloric intake from protein. Going beyond this number will likely not help you to gain more muscle, but it may help to accelerate your fat loss slightly. It is important to remember that there are other nutrients that are crucial to consume. Things like vitamins, minerals, phytochemicals, and essential fatty acids need to be consumed daily. Make sure not to take your protein intake so high that you are not taking-in ample amounts of these and other nutrients.
For best results you should combine your nutrition program with a well-designed training and supplementation program.
High Protein Muscle Building
Regular people who do not exercise can eat moderately high protein foods. On the other hand athletes and people on muscle building diets must eat at least 1gram per lb of bodyweight in order to build muscle. A high protein diet is the staple of bodybuilders. Bodybuilding athletes always include a high protein food source in their daily diet.
High protein foods you can include in your diet are:
Turkey breast Chicken breast Lean cuts of red meat Lean cuts of pork Fish (most fish is high in protein) Eggs & Egg Whites Skim Milk Low fat cottage cheese Protein powders & barsWhether you are going for muscle building or fat loss, a high protein diet plan can certainly help you either way.
If you are trying to build muscle, you need a high protein intake in your daily diet in order to recover from workouts and build muscle tissue. Protein provides the building blocks for muscle and without it muscle building and growth simply will not occur. During weightlifting and hard training, muscle tissue is broken down. In order for that muscle tissue to be rebuilt and grow stronger, we need to eat a diet high in protein. It's pretty simple.
If fat loss is one's goal, a high protein diet is also an absolute must. Most high protein foods are very low in carbs and saturated fats. Therefore by eating high protein foods in your diet, you also also eating quality low calorie foods. In order to accelerate the fat loss process, reducing carbs and overall calories is usually recommended. High protein foods can help you in achieving that.
An average person who trains hard and weighs 180lbs requires a minimum of 180grams of protein in his diet per day. This means at least 1gram of protein per pound of bodyweight. Anything less and muscle building/recovery will not be optimal. Some hard training athletes consume up to 2 grams of protein per lb of bodyweight in order to accelerate the muscle building process. This is not recommended for most people who require a moderately high protein intake. The total amount of protein taken every day should be spread over 5 to 6 meals throughout the course of a day.
Timing of high protein foods is also very important. You should be consuming high protein foods at all times but more for your breakfast, post workout meal and before-bed meal. Start your high protein daily diet by giving your body good quality protein to start the day. Then, right after your workout, consume a protein shake that will help kick start the muscle repairing process. Last but not least you have your before bed meal where you must consume a slow digesting form of protein (casein mostly) that will give you a steady release of high quality amino acids throughout the night.
Eating high amounts of protein in your diet can be very demanding. It requires a lot of time to cook high protein foods like chicken and turkey. The best way to get all of your protein is to use protein powders. Protein powders are extremely high in protein and they are very convenient to use. Just one small scoop of protein can provide 20-24 grams of the highest quality protein available. Make sure you choose your high protein supplements wisely. Do not get caught up in the marketing frenzy of magazines. A tub of high quality protein should not cost you more than $30 at any given time.
For more information on protein foods vs. protein supplements, check out: http:
//www.bodybuildingapplied.com/index_center_articles.asp?newsId=88If you decide to embark upon a high protein diet, make sure you include a lot of vegetables and fibrous carbs with your meals in order to help protein digestion. Try to eat at least two salads per day and/or steamed vegetables. Furthermore, try to stay consistent with your high protein diet, day in day out, in order to keep a steady influx of aminos to your muscles. Always remember that if you are not eating enough protein & calories in your diet, your body will use existing muscle tissue to repair itself.
Both Tony Schwartz & Konstantinos Marangopoulos are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Tony Schwartz has sinced written about articles on various topics from Fitness, Build Muscle and Fitness. Learn more about and get a FREE. Tony Schwartz's top article generates over 60500 views. to your Favourites.
Konstantinos Marangopoulos has sinced written about articles on various topics from Bodybuilding Supplements, Protein Diet and Bodybuilding Supplements. Kostas Marangopoulos is a certified personal trainer, natural bodybuilder and owner of one of the best natural bodybuilding websites on the web, Bodybuilding . To get. Konstantinos Marangopoulos's top article generates over 720 views. to your Favourites.
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